floFOCUS

HYROX

Every round begins with:

buy -in : 200m run

Odd rounds:

• 500m row
• 150-ft farmer’s carry

Even rounds:

• 20/16-cal bike
• 50-ft sandbag walking lunges

Total Body Balance

balance & stabilizing : (2 sets)

• 100ft each s/a oh db farmers carry + 10 each s/l squat to box

STRICT PRESS — 4×5 @70%

Rest 2–3 min; strict reps only

3×6: front squat (from floor) rpe 6

Clean from floor to front rack each set

5 rounds : (10-min)

• 7 thrusters
• 7 burpees over bar
• 35 doubles

Pump&Sweat

4×6 @70%

E2MOM x4 — bench 0:00, 2:00, 4:00, 6:00

8-min amrap

• 10 DB/MB Chest Press
• 12 DB/MB chest fly
• 14/12 Cal Row

8-min amrap

• 12 each kickback
• 12 OH tricep extensions
• 8/6 Cal Bike (just arms)

8-min amrap

• 10 t2b
• 12 sprinter sit up
• 14/12 Cal Ski

*2-min rest between*

Pull

DEADLIFT

Top 1×5 @75%; back-off 2×5 (tempo) @70%

Rest 2–3 min

ACCESSORY SUPERSETS – 2 sets

5 chin ups + 8 each s/l hip thrust (foot on mb) + 5 sandbag cleans + 8 s/l landmine deadlift

3 rounds (20-min)

• 400m run
• 15 box jump overs
• 10 sandbag cleans

HYROX

5 rounds (Every 8-minutes)

• 2-4 sled push
• 400m ski
• 10 plate ground to oh
• 10 burpees to plate
• 400m row

cash-out: 800m-1600m run

Partner Relay

for time: (40-min)

800m run (alternate 200m)

6 rounds (alt. exercise)

• 12 total db hang clean &jerk
• 9 pull ups
• 6 high box jumps

800m run (together)

800m run (alternate 200m)

6 rounds (alt. exercise)

• 12 t2b
• 9 burpee box jump
• 6 alt. arm devil press

800m run (together)